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  1. #181
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Wednesday, May 4 bench day
    Went a lot heavier today - actually started too heavy and had to back down a bit . Working on foot placement with raised foot pads.

    Comp bench: 3x10 2 135, 3x10 @ 225, 6 @ 275, 6 @ 265, 7 @ 265
    Comp bench: 319
    Heavy unracks: 3 @ 429

    Superset:
    pushups: 2x25, 2x15
    dips: 4x25
    tri ext on flat bench: 4x10 @ 20
    bench 4x8 @ 135
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  2. #182
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
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    Thursday, May 6 deadlift day
    High reps high reps... NO straps
    First working set was conventional which is feeling pretty good. Backdowns were sumo and felt pretty light. 42 total reps at/over 400 feels good.

    conventional deads: 3x6 @ 402
    sumo deads: 3x8 @ 418

    pullups: 4x10
    split squats: 4x10
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  3. #183
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, May 10 squat day
    High reps - 52 total, got a really good burn on the quads that's for sure!

    Comp squat (shoeless/sleeveless): 4x8 @ 385
    pause squat (shoeless/sleeveless): 3x6 @ 315

    OH plate squats: 4x10 @ 55
    split squats: 4x10
    box jumps: 4x10
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  4. #184
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
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    Wednesday, May 11 bench day
    new rep PR again - starting to put the components together. Focused on leg drive and lat engagement and sets got stronger as I went.

    Bench light work: 1x10 @155, 1x10 @ 225
    Comp bench: 5x285, 6x285, 2x6 @275

    DB flys: 4x10 @ 30
    pull up: 4x10

    Superset:
    tri push downs: 4x25 green band
    barbell curls: 4x25 @ 45
    Dips: 4x25
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  5. #185
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
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    Thursday, May 12 deadlift day
    Lifted at my buddy/coach's house - was fun to workout with a couple other monsters.
    Was SO sore, but pushed through. Sumo felt great - my slack pull is really improving. Conventional backdowns felt smooth.

    sumo deads: 3x6 @ 425
    conventional backdown: 3x8 @ 335

    superset:
    cable tri press downs: 4x20 @ 100
    cable curls: 4x25 @ 60
    sissy squats: 4x15 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  6. #186
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, May 16 squat day
    Continuing high reps. Overall form felt good and I pushed pretty hard.

    Comp squat (shoeless): 4x6 @ 402 (407 was my first meet squat)
    pause squat (shoeless): 3x8 @ 315

    OH plate squats: 4x10 @ 55
    split squats: 4x10
    box jumps: 4x10
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  7. #187
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, May 18 bench day
    didn't quite have the energy yesterday but pushed through. Form felt pretty good.

    Bench light work: 1x15 @155, 1x10 @ 225
    Comp bench: 4x6 @ 285 - well, really 5.5 on my sets - failed on rep#6 the last 3 sets

    JM press: 4x10 @ 135
    pull up: 4x10

    Superset:
    tri push downs: 3x25 green band
    barbell curls: 3x25 @ 45
    Dips: 3x25
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  8. #188
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Friday, May 20 deadlift day
    Felt much less tight, able to really dig in my hand grip.
    Started with a nice heavy lift, then some good reps.

    Competition deads: 455/495/535
    Comp deads: 3x6 @ 441
    Front squats: 2x10 @225
    OH plate squat: 3x10 @ 55
    Lat pull down: 3x10 green band
    Barbell curls: 4x15 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  9. #189
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Sunday, May 22 bench/accessory day
    mostly light stuff

    Squat grooves: 3x10 @ 225
    Bench press: 3x10 @ 225

    Superset:
    tri push downs: 4x15 black band
    DB flys: 4x10 @ 30
    lat pull downs: 4x15 black band
    plank: 2 min, 1 min
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  10. #190
    temporary illusion supramax's Avatar
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    supramax is online now
    Originally Posted by PhDPepper1111 View Post
    Sunday, May 22 bench/accessory day
    mostly light stuff

    Squat grooves: 3x10 @ 225
    Bench press: 3x10 @ 225

    Superset:
    tri push downs: 4x15 black band
    DB flys: 4x10 @ 30
    lat pull downs: 4x15 black band
    plank: 2 min, 1 min
    I don't bench press, but definitely the squats are light.

    Do this plank https://www.t-nation.com/training/th...xercise-period
    or even better, do ultra strict renegade rows without the pushup part.
    It is no measure of health to be well adjusted to a profoundly sick society.
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  11. #191
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by supramax View Post
    I don't bench press, but definitely the squats are light.

    Do this plank https://www.t-nation.com/training/th...xercise-period
    or even better, do ultra strict renegade rows without the pushup part.
    Had to go light, today is my actual squat day
    I've done weighted planks but wow some of those one arm planks are brutal! I'll have to try some of them!
    Last edited by PhDPepper1111; 05-23-2022 at 01:56 PM.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  12. #192
    Registered User CharlesSwann's Avatar
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    Great job at the meet a few months back, love that comp squat progression, beautiful!
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  13. #193
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by CharlesSwann View Post
    Great job at the meet a few months back, love that comp squat progression, beautiful!
    Good to see you Brother thanks for the kind words!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  14. #194
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Monday, May 23 squat day
    Rolling in with a good powerlifting sequence with 3x4s... probably a PR at that weight not sure. BUT, it felt great at that weight - I really felt like my stance/form is coming along!

    Squat warmups: 135x10, 225x6, 315x4
    Comp squat: 3x4 @ 424
    narrow squat: 3x15 @ 135

    goblet squats: 4x10 @ 30
    box jumps: 2x20
    situps: 2x30
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  15. #195
    temporary illusion supramax's Avatar
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    supramax is online now
    Originally Posted by PhDPepper1111 View Post
    Had to go light, today is my actual squat day
    I was kidding with a friend.

    Originally Posted by PhDPepper1111 View Post
    I've done weighted planks but wow some of those one arm planks are brutal! I'll have to try some of them!
    I don't think anything is more brutal that 'heavy' ultra strict renegade rows. There isn't an inch of your body that doesn't participate.
    It is no measure of health to be well adjusted to a profoundly sick society.
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  16. #196
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by supramax View Post
    I was kidding with a friend.



    I don't think anything is more brutal that 'heavy' ultra strict renegade rows. There isn't an inch of your body that doesn't participate.
    I got that ;P
    I'm in. You know me by know - brutal = fun
    I did some very short one arm planks monday but my shoulders were a bit sore so I didn't hold them long. I might try for 30 sec holds today.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  17. #197
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    PhDPepper1111 is offline
    Wednesday, May 25 bench day
    Went a little heavier today - form is feeling good and was able to do a rep PR at 295 x4x2! Overall feeling good. Will deload next week.

    Comp bench: 15x135, 6x225, 3x267
    Comp bench: 2x4 @ 285, 2x4 @ 295

    JM press: 3x10 @ 135
    DB bench flys: 3x10 @ 30
    wide grip pulldowns: 3x10 black band
    meadow rows: 3x10 @ 45
    bw dips: 30
    tri pushdowns: 3x10 black band
    shrugs: 3x10 barbell @ 135
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  18. #198
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    Thursday, May 26 deadlift day
    Low energy day, been a long week.
    Warmed up for a big pull. Felt crappy. Got the planned 545 with more effort than I'd like. Still, it was smooth and better than my last 545 which was a hitched lift that got me reds at my last comp in Feb. I then dropped to attempt paused sumos at 440 and just felt like $hit. Dropped to 405 and did conventional paused lifts. That felt better.

    Comp (sumo) deads: 10x135, 6x225, 4x315, 2x405, 455, 485, 545
    Sumo: 3x440
    conventional paused deads: 2x4 @ 402
    conventional deads: 2x10 @ 225
    front squats: 3x10 @ 135

    Had to cook dinner and take care of the kids with my wife out of town
    will do more accessories Sunday
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  19. #199
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    Sunday, May 29 bench/accessory day
    It's my light day

    Comp bench: 3x10 @ 225

    Superset:
    pushups: 4x10
    DB curls: 4x10 @ 30
    DB wrist/forearm curls: 4x10 @ 15
    OH DB raises: 4x10 @ 30
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  20. #200
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    Monday, May 30 squat day
    Deload week. Interrupted when a buddy showed up from out of town but I was cool with that
    Tried on the new Inzer ergo pros - really like em but may need to go down in size.

    Comp squats: 3x10 @ 315
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  21. #201
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    Wednesday, June 1 bench day
    Deload week day 2. Light but high reps. Focused on clean form and body position. Felt pretty good.

    Pause bench: 4x10 @ 225

    Superset:
    DB flys: 4x10 @ 30
    lat pulldowns: 4x5 black band
    tri pushdowns: 4x15 green band

    superset
    dips: 4x25 bw
    tri pressdowns: 4x15 green band
    barbell curls: 4x20 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  22. #202
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    PhDPepper1111 is offline
    Thursday, June 3 deadlift day
    last deload day
    60+ total pulls with lighter weight but it still tears up the hands

    Comp (sumo) deads: 3x10 315
    conventional deficit deads: 3x10 @ 230
    front squats: 3x10 @ 135

    Bent over rows: 3x10 155
    lat pulldowns: 4x15 black band
    BB curls: 4x20
    hanging leg raises: 4x15
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  23. #203
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    Sunday, June 5 bench/accessory day
    It's my light day

    Low box squats loooong pause: 3x5 @ 245
    Comp bench: 3x8 @ 245

    Superset:
    pushups: 3x20
    pullups: 3x10
    plank: 2min, 45 sec, 30 sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  24. #204
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    Monday, June 6 squat day
    I definitely needed the deload week last week. Jumped to higher weights this week and my form felt good with I think a PR for reps/weight, even though my allergies were kicking my butt.

    Squat warmups: 135x10, 225x6, 315x4, 405x2
    Comp squat: 3x4 @ 435
    pause squat: 3x6 @ 315

    superset:
    goblet squats: 3x10 @ 30
    box jumps: 3x15
    sprint in place: 30, 30, 90 sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  25. #205
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    Wednesday, June 8 bench day
    Nice to get heavier! Completed a nice PR with 4 reps at 303! First two sets failed at my sticking point on the 4th rep, dug in and got it on the 3rd set
    Nice workout overall

    Comp bench: 10 @ 135, 6 @ 225, 4 @ 315, 2 @ 367
    Comp bench: 3x4 @ 303 (sorta)
    floor press: 3x8 @ 225
    JM press: 3x8 @ 90

    Superset:
    BW dips: 4x25
    tri pressdowns: 4x15 2 with black, 2 with green band
    3x10 pullups
    4x25 pushups
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  26. #206
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    Thursday, June 9 deadlift day

    End of a looong week, not a lot of energy. Coach picked his weights well. my three deficit deads lifts took energy and focus but weren't too heavy. Last set was my best with decent form and slack pull.

    sumo deficit deads: 3x6 @ 402
    RDLs: 3x10 @ 225
    Front squats: 3x10 @ 135
    Barbell rows: 3x10 @ 175
    lat pull downs: 3x15 black band
    pyramid BB curls (10,9,8,,,,37) @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  27. #207
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    Monday, June 14 squat day
    Great day - weights moving well, felt light! BIG PR for 5 reps (441)

    Squat warmups: 135x10x2, 225x8, 315x4, 385x2
    Comp squat: 5 @ 415, 5 @ 429, 5 @ 441
    pause squat: 3x6 @ 315

    superset:
    squats: 2x15 @ 135
    pushups: 2x25
    barbell curls: 2x15 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  28. #208
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    PhDPepper1111 is offline
    Wednesday, June 15 bench day
    Tempos take it out of ya! Was a little cocky after last week's quad at 303; only did sets of 4 at 286 but with the tempo didn't quite lock out the 4th rep.

    Comp bench: 10 @ 135, 6 @ 225, 2 @ 267
    Tempo bench: 4 @ 275, 2x4 @ 286
    wide grip bench: 3x7 @ 245
    single arm DB OH press: 2x8 @ 30

    Superset:
    face pulls: 3x15 black band
    flys: 3x15 @ 30
    curls: 3x20 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  29. #209
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    Thursday, June 17 deadlift day

    Struggle is real. Keep at it. Gotta keep working on my slack pull.

    deficit sumo deads: 3x4 452
    RDL: 3x6 @ 255
    rows: 3x8 225

    will have to do another accessory workout this weekend.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  30. #210
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,401
    Rep Power: 24701
    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, June 20 squat day
    Stayed at the same weight, up in reps (PR). 441 still moving very well!! Form looks good, smooth, nice depth

    Comp squat: 4x4 @ 441
    Heavy unrack: 686x5 sec

    BW squats: 3x10
    pushups: 3x20
    BB curls: 3x15 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

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